When it comes to marathon training, putting in the miles is only part of the equation. Supplements can play a vital role in enhancing your endurance, recovery, and overall performance. From boosting energy levels on long runs to supporting muscle repair post-race, the right nutritional support can help you train smarter, recover faster, and race stronger.

Whether you’re preparing for your first marathon or chasing a personal best, adding targeted supplements to your training plan can help you stay on track, avoid injury, and perform at your peak. Unsure what supplements marathon runners take? The following details what to take for different types of runs.

During your training block, your supplement needs will vary depending on run intensity and duration.

Most runners don’t need heavy supplementation for easy runs or recovery jogs. Hydration is key, so opt for light electrolytes — especially if you're training in warm weather.

• Try: Puresport Electrolytes for optimal hydration without added sugar.
• Avoid: Heavy energy gels or protein bars — they’re unnecessary for shorter efforts and could upset your stomach.

As your long runs extend, so should your fuelling strategy.

• Electrolytes: Replenish lost sodium and potassium to maintain fluid balance.
• Carbohydrate-based gels or drinks: Maintain energy levels and prevent fatigue.
• Creatine: Supports muscular endurance and performance in repeated training sessions.

As you build mileage, consistency in fuelling becomes as important as your miles—so it’s worth testing these supplements during long runs to avoid surprises on race day.

The night before your race, preparation is just as much about recovery and rest as it is fuelling.

Poor sleep can negatively affect endurance, focus, and even digestion. Prioritise recovery by using natural Sleep Supplements to calm the nervous system and encourage deep, restorative rest.

On race morning, you want to support energy, hydration, and calm focus.

• Electrolytes – Start sipping an hour before the race to pre-load hydration.
• Caffeine (if tolerated) – Can improve focus and endurance.
• Nootropic blends or adaptogens – Help keep your mind clear and anxiety in check.

Studies show that ingesting carbohydrates and electrolytes pre-race can increase time to exhaustion and improve performance, especially in warm conditions.

During the marathon itself, your focus shifts to sustaining energy, maintaining hydration, and minimising fatigue.

• Electrolytes – Replace what you sweat out to avoid cramping and dizziness.
• Carb-based gels or chews – Maintain glycogen stores to avoid hitting the wall.
• Caffeine (mid-race) – Can boost mental clarity and endurance in the second half.

Why They Work:

• Electrolytes regulate fluid balance and nerve function, which are critical over 26.2 miles.
• Carbs provide a fast-digesting fuel source that prevents glycogen depletion.
• Caffeine helps reduce the perception of effort and fatigue.

Explore the full Marathon Performance Supplement Range to find essentials for race day.

Absolutely. Recovery is where real progress happens. The right supplements can reduce muscle soreness, inflammation, and support faster repair.

• Recovery Blends – These may include adaptogens, anti-inflammatories, and vitamins to support immune health and reduce DOMS (delayed onset muscle soreness).
• Muscle Relief Balms – Applied topically to ease soreness and inflammation.
• Magnesium – Helps with sleep, muscle function, and recovery.

In the 48 hours post-marathon, focus on rest, hydration, and replenishment to bounce back stronger.

Supplements won’t replace your training, but they can amplify the results of your hard work. From electrolytes on training runs to sleep support the night before your race, there’s a science-backed stack for every phase of your marathon journey.

Explore Puresport’s full range of Marathon Performance Supplements to build your personalised plan—and give your body the edge it deserves.